PH3 Layne Lorton: Power and Hypertrophy Trainer: Does It Work?

What is the PH3 Layne Norton program? (5-minute read)

The PH3 Layne Norton is a Science-based power & hypertrophy training program that restarts linear progression, requires strict dieting and an intense desire to get strong fast.

Design Your Own Supplement Intake For Massive Results

I’m gonna give you the outline and then take you through the program and give you a heads up on the training, a bizarre technique and what seems like a massive amount of supplements, some of which you may have never have heard of…

PH3 Powerlifting Exercises

The exercises are mainly focused on strong lifts with the big 3:

1. 1. Deadlift
   2. Back Squat
   3. Bench Press

The PH3 Powerlifting will give you massive gains in strength but the Hypertrophy will give you mass and there are plenty of hypertrophy exercises too. Bizarrely, there are one or two strange techniques like ‘Blood Flow Restriction’, reducing arterial blood flow to enable more volume in your workouts. More crudely, blood flow restriction is a partial tourniquet when pumping iron!

Why Choose Layne Norton’s PH3?

Layne Norton has a Ph.D and is dedicated to this field of which he has many accolades. He is a USAPL (USA Power Lifting) and IPF (International Powerlifting Federation) champion and is an expert in this niche. His experience, research, qualifications and proven results give him wisdom so it’s worth listening to him.

PH3 trainer 1 Rep Max

Obviously you start here. The testing standard for his 1 Rep Max is very high and you would be wise to partner up for this fundamental and crucial starting point to avoid injury and get pinpoint accuracy about your lifting limits. Good technique and lifting weights based on your 1 Rep Max is Critical to making good consistent progress and you won’t find Layne Norton letting you off the hook with either of these.

Technique

Form is king and Layne Norton is a strict ‘Form’ guy and to be honest, I wouldn’t expect any less, however, I do like the emphasis on form because technique is often sacrificed with eagerness to increase volume. Either that or simply a lack of knowledge. This of course stifles results.

Layne Norton’s ph3 outline is:

• Duration-13 weeks
• Fitness level-Advanced
• Equipment needed-Full gym
• Workouts per week-5
• Intention-Gain strength fast

Muscle gain can be slow for advanced bodybuilders, like everything else there just seems to be a wall where linear progression simply stops, that seems to be more of a law than an unexpected roadblock. The PH3 program is designed to break through the barriers, restart linear progression and get you stronger incredibly fast.

So What Is A Typical Week?

It’s basically a split building strength and muscle. As you can see, on day one of the PH3 Program he has you doing the ‘big 3’ focusing on Squat, Bench Press and Deadlift. It’s the strength aspect that is repeated throughout the week that will catapult linear progression.

• Day 1 – Deadlift, Back Squat and Bench Press
• Day 2 – Hypertrophy (Upper Body)
• Day 3 – Back Squat,  Bench Press and Lower Body
• Day 4 – Rest
• Day 5 – Deadlift and Bench Press
• Day 6 – Back Squat, Lower Body
• Day 7 – Rest

PH3 Program Goals

There are 4 goals that can suit almost any serious bodybuilder:

1. Lean Muscle Gain Program-this allows minimal fat gain but with slow muscle gain
2. Extreme Muscle Gain Program-this allows some body fat gain but will give you rapid muscle gain
3. Medium Muscle Gain Program-this allows some body fat gain with medium muscle gain
4. Fast Muscle Gain Program-some body fat gain but fast muscle gain

Is The PH3 Trainer For You?

This program is not for beginners. It is expected that you already have experience and a lot of strength. The author states:

“it’s to help someone who is already strong get freaky strong.”

With that in mind, I’d like to kind of label it a hybrid training program. It compliments both powerlifters and bodybuilders to help them break through barriers which I like and having this blend can take care of the nagging feeling of feeling inadequate of either how you look or how strong you are.

It’s not uncommon for professional figures to blend gym disciplines to achieve a particular outcome. Helmut Strebl aka The Most Shredded Man In The World does this too. He does it because he considers his body a work of art.

Calorie and Fat Intake

There is a calorific surplus and you should eat between 3-6 meals each day but ideally 4-5. It’s a fine line. Too many calories and you gain fat-too little and you lose energy which will affect performance.

Another smart part of the program is it takes into account individual tolerances to fats and carbs. If your body gains weight (fat) quite easily with carbs you will be put on a high fat low carb diet plan. It works the other way around too. If you tolerate carbs well and are less inclined to gain fat, you will be on a low-fat & high carb diet plan.

Tracking Macronutrient Intake

The PH3 nutrition programs is based on your basal metabolic rate (the number of calories you need to eat to sustain you normally). During the program, your calories are easily counted with a calculator and you will log them in the App. You will need a good electronic weigh scale to weigh ALL of your food.

Supplements

Through scientific testing and qualified knowledge, Layne Norton recommends 9 supplements specifically for the PH3 Program. The PH3 program is going to be tough so it’s worth paying attention to this part because you will need a massive amount of energy and a high ability to recover. That said, the gains will be huge if you go all in and invest in the supplements.

PH3 Trainer Supplements In Detail

Layne Norton has detailed exactly what is needed to optimize your results and he seems a strict advocate of high quality which makes sense. If you’re going to do a high-end program to get high-end results then you should get high-end supps.

What I like about Layne Norton is that he has recommended supplements based on science. He doesn’t seem to have his own supplement brand, however, Kaged muscle supplements, owned by Kris Gethin is of the highest quality and it offers a 10% discount which is a strong pull factor. The only 2 supplements that are not of the KAGED brand are from Bulk Supplements but again, the quality is there.

Scientifically Proven And Regulated Supplements

1. WHEY PROTEIN ISOLATE. Fast digesting protein taken after your workout to enhance recovery. 1-1.3 grams per pound of lean body mass.
2. CREATINE  To increase strength and muscle mass. 3-5 grams per day depending on your body weight.
3. BCAA’s (Branch Chain Amino Acids) Increases muscle protein synthesis, lowers DOMS (Delayed Onset of Muscle Soreness) and improves recovery more than any other amino acids. 5-6 grams post-workout, 4 grams between meals, 4 grams pre-workout.
4. BETA-ALANINE CAPSULES It’s a new product that increases power output, performance and lean body mass. 
5. CITRULLINE MALATE Fatigue resistance can enhance muscle protein synthesis.  6-8 grams with a pre-workout meal.
6. CARNITINE L  Improves performance and recovery. 1 gram pre and post-workout.
7. FISH OIL Get the highest concentration of EPA and DHA. Some evidence is that it can enhance the anabolic effects of amino acids. 1 gram post and another some other time during the day.
8. HUPERZINE Caffeine alternative for a focus-pre workout. 200 Micrograms pre-workout.
9. MULTIVITAMIN  To make sure you fill in any potential nutrition gaps.

The Hidden Facts About Supplements

Does It Work And Is It Worth It?

Pro’s and Con’s

Pro’s

1. Layne Norton is a guru. He’s qualified, dedicated and he seems to have developed the ph3 program with a profound desire to help others.
2. It can work for the amateur bodybuilder too if you are in the mindset of just wanting to challenge yourself.
3. It is science-based and the ph3 program will break down barriers allowing linear progression.
4. It suits various metabolisms having 4 sub- programs.
5. You get gains very quickly.

Con’s

The PH3 program does work and the results speak for themselves but when you’re thinking about doing any program like this, you have to be obsessed with it because it is not only hard work but also tedious, time inconvenient and expensive:

1. Weighing all of your food including taking into account that a steak for example will reduce its size to 75% when you fry it, you have to account for this. Calories in olive oil, water intake, supplement intake etc. it all has to be measured and accounted for.
2. There are 9 supplements recommended, NINE!! It seems it could be quite expensive but for a 13 week program it’s worth subscribing to save alot of money.
3. It’s time-consuming. I can hack spending 1-2 hours in the gym but spending time counting calories and fats and weighing everything I put down my throat is a bit much for me. But if you’re obsessive it shouldn’t be a problem.
4. If you are on the low-carb diet plan it will be more of a challenge. It’s gonna take willpower.

Cost

Monthly $6.99 or a Gold membership of $12.99

Yearly $47.99 ($3.99/month)

Why You Should Do The PH3 Program

I think it’s a fantastic program if you are that way inclined because it works, it’s science-based and Layne Norton is a nice trustworthy guy. I trust he has poured his knowledge and passion into this PH3 with the intention of serving dedicated professional bodybuilders.